This has been a great workout week for several reasons!
If you caught my Instagram this week, you know that I took my weekday runs inside on the treadmill. Due to circumstances out of my control, an outdoor run later in the day was not in the plan so it was either get up early and hit the treads or probably not get the training runs in at all. I was not quite feeling it both Tuesday and Thursday, but the best part about showing up to a workout you aren't ready for/don't want to do is you just may end up with one of your best of the week. That's definitely what happened with me! I was dreading four miles on the treads but I showed up, used the time as an opportunity to work on speed intervals and actually had two really great runs. Moral of the story...do the workout! You might not want to but trust me, you will be glad that you did.
I also knocked off one of my December goals this week! Monday night I took a new-to-me group fitness class, Les Mills Tone. It was a special express version held at a local restaurant, CoreLife Eatery but I loved it! It was a nice combination of several of the Les Mills formats which are all awesome. For Monday's class we did a bit of cardio, strength with body weight and bands, followed by core/abs. To top it all off, if you took the class, you received a 25% discount on your dinner at CoreLife!
Earlier in the week I had a fitness consult with Pursuit Institute here in Champaign. You will get to read all about Pursuit Institute as they are my December featured gym in a couple of weeks. But, as result of that consult, I already feel more informed about my physical fitness and was actually able to put some of the tips I received into practice for Friday's strength training session. During the consult, Garrett the founder and president of Pursuit Institute, talked about working muscles to failure. I took that tidbit of advice and did just that with my biceps, triceps and shoulders work Friday morning. I felt more of a burn that I had in a few weeks. It felt great (not sure how my arms will feel tomorrow, #doms) to get out of my comfort zone and push myself to my limits. I'm excited to try that more over the next few weeks.
Bodyflow/Chest & Back/Tone
Bodyflow/Biceps Triceps & Shoulders
And for the full details of Monday, Wednesday and Friday's strength training:
Chest & Back
Barbell Overhead Row, 3 sets of 12, 35lbs
Cable Straight Arm Pushdown, 3 sets of 12, 20lbs
Cable Lat Overhead Pull with Bent Arms, 3 sets of 12, 30lbs
Dumbbell Incline Chest Press, 3 sets of 12, 15lbs
Chest Fly Machine, 3 sets of 12, 55lbs
Pushups until failure, 33 on toes
Dumbbell Rear Delt Fly, 3 sets of 12, 7.5lbs
Cable Chest Fly, 3 sets of 12, 15lbs
Barbell Deadlift, 3 sets of 12, 50lbs
Plia Squat, 3 sets of 12, 35lb plate
45 second wall sit
Cable Leg Raise, 3 sets of 12, 10lbs
Cable Leg Rear Extension, 3 sets of 12, 10lbs
45 second wall sit
Bulgarian Split Squats, 3 sets of 12, 12.5lbs
Squat, no weight, 3 sets of 12
45 second wall sit
Biceps, Triceps & Shoulders
Cable Tricep Pushdown, 2 sets of 12, last set failure 20, 50lbs
Dumbbell Lateral Raise, 2 sets of 12, last set failure 19, 10lbs
Barbell Bicep Curl, 2 sets of 12, last set failure 16, 25lbs
Tricep Dips, 2 sets of 12, last set failure 25
Around The Worlds, 2 sets of 12, last set failure 16, 5lb plates
Cable Cross Body Curl, 2 sets of 12, last set failure 15, 10lbs
TRX Triceps, 3 sets of 12
TRX Biceps, 3 sets of 12
Cable Cross Body Upright Row, 3 sets of 12, 20lbs
I hope that you've also had a great week! It's a great time of year to challenge yourself as we wrap up the final weeks of 2018. There is still time to try something new or even just get up and move by walking or running. Don't wait until the new year to start working out, you can do it now!